Insights from the Editor

Serving size: 1 fillet; 4 servings

Salmon is a good source of omega-3 fats, which may lower your risk of heart disease. And like other fish, salmon is a good source of protein. This tasty dish is low in calories and salt.

Ingredients:
1 tsp canola oil
1 garlic clove minced
4 3-ounce salmon fillets
1/8 tsp sea salt

BBQ glaze
1/2 cup cider vinegar
2 tsp molasses
1 tbsp dark brown sugar
2 tsp Worchestershire
1 tsp red pepper flakes

4 cups uncooked spinach

Directions:
Heat oil over medium heat. Add garlic and saute until just turning brown. Add salmon fillets, sprinkle with sea salt and cook on each side for about 3 minutes.

Remove from heat.

In the same skillet, add remaining ingredients through pepper flakes and heat until simmering.

Serve salmon over spinach with a tablespoon of sauce on top.

Nutrition:
150 calories, 1g fat (0g saturated), 65mg sodium, 33g carbohydrate, 2g fiber, 4g protein, 10% vitamin A, 30% vitamin C, 10% calcium
Nutrition: 227 calories, 13g fat (3 saturated, 4 monounsaturated, 4g polyunsaturated) 47mg cholesterol, 8g carbohydrate, 54mg calcium, 161mg sodium, 18g protein, 1g fiber, 2mg iron